Why it matters:
High Knees are a simple yet powerful drill to improve your running cadence, form, and knee lift. Whether you’re a beginner learning proper mechanics or an experienced runner working on speed, this drill fires up the hip flexors, engages your core, and sharpens your stride efficiency.

How to do it:

1. Stand tall with your arms relaxed by your sides.
2. Start jogging in place, lifting your knees as high as your waist.
3. Pump your arms in rhythm with your legs—opposite arm, opposite leg.
4. Keep your core tight and land softly on the balls of your feet.
5. Aim for quick, light steps rather than heavy stomping.

Trainer Tip:
Focus on short ground contact time. Imagine the ground is hot—lift quickly, drive your knee forward, and stay light on your feet.

Reps & Sets:

• Beginners: 2 × 20 seconds
• Intermediate: 3 × 30 seconds
• Advanced: 4 × 30–40 seconds or add into dynamic warm-ups before speed workouts

What it improves:

✅ Cadence
✅ Knee drive
✅ Running form
✅ Core activation
✅ Coordination and rhythm